Monday, July 29, 2013

Eat 30% more of this nutrient for decreased bodyfat

By Josh Bezoni & Joel Marion
Founders, BioTrust Nutrition

A recent study from the American Dietetic Association revealed that even though two groups of individuals ate the same amount of calories, individuals who at 30% more of one particular nutrient sported lower levels of body fat while the other group was clinically overweight and/or obese. Ouch!

What's this magical nutrient? Well, it's found in foods like:
  • Apples
  • Pears
  • Berries 
  • Beans
  • Avocado
  • Sweet Potatoes
  • Brown Rice
  • Artichokes
  • Sprouted Grain Bread
  • Oatmeal
  • Quinoa
  • Peas
  • Brocolli 
And a ton of other foods...

The nutrient is fiber, and I highly suggest getting your fair share (~30 grams a day) 'cause it packs a ton of benefits like:

**slowing digestion and gastric emptying to support stable blood sugar levels and decreased insulin output (this means more fat loss)

**signaling the release of hunger crushing hormones supporting feelings of fullness and appetite control

**promoting weight control independent of calorie intake (as the ADA study revealed)

Basically, it's one of those super nutrients that you should be aiming to consume with every meal, and it's found in abundance in most fruits, vegetables, and whole stock up, and eat up!

Fiber is also a critical nutrient in helping you stay "regular".

You see, constipation is not simply "not being able to go", or only eliminating once a week...that's severe constipation.  The truth is, a healthy digestive system should be eliminating after every meal.

Are you moving your bowels several times a day, once for every meal you eat?  If not, you are suffering from constipation, which will cause a build up of toxins and undigested, rotten, putrid food in your digestive system.

This can make it much harder for you to lose fat while also wreaking havoc on your digestive system and overall health...really bad stuff.  Just imagine all that rotted, disgusting food sitting there in your digestive system...yuck!

Fortunately, this can be corrected rather quickly, with a few simple steps:

===> 4 tips for healthy digestion and regular bowel movements


Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits.

Thomas Jefferson 


Friday, July 26, 2013

How This List Of Fat Burning Foods Will Boost Your Metabolism

What foods work great for fast fat burning?

We all understand that we need to eat our fruits and veggies because they have he highest vitamin and mineral content of any other food.

Did you know that these are the best foods for weight loss also?

Raw fruits and veggies carry a much larger content of vitamins and minerals than your cooked foods.

Heat during the cooking process damages the vitamin and mineral content and kills natural enzymes.

Vitamins and minerals give you the building blocks for your cells to stay healthy, and for your hormones to work properly which is why they are classified as foods that help to burn fat fast.

With the bad press that multi-vitamins have gotten recently, we should explore all possible areas for getting our vitamin and mineral requirements met naturally.

I’ve put together a list for you of some of the best raw foods with lots of vitamins and minerals to make your body healthy, your age decrease and your belly, butt and thighs to slim down.

When used in addition to a moderate amount of healthy organic grassfed meats, and some raw dairy products, it is possible to get our nutrients from diet. It is also important to note that some foods truly are ‘super-foods’ like green leafy vegetables or broccoli. That’s because they provide a significant amount of more than one nutrient per serving.

Here is your list broken down into vitamin/ mineral content:

Vitamin A
  • Any green leafy vegetables including Spinach
  • Peppers
  • Yellow vegetables like Squash
  • Dried Apricots
  • Tomatoes
  • Broccoli
  • Asparagus

Vitamin B group
  • Green leafy vegetables
  • Avocados
  • Mushrooms
  • Currants
  • Zucchini
  • Aparagus
  • Broccoli
  • Lentils
  • Blueberries
  • Seeds and nuts.

Vitamin C
  • Green leafy vegetables
  • Peppers
  • Broccoli
  • Parsley
  • Potatoes
  • Melon
  • Tomatoes
  • All berries

Vitamin E
  • Tahini
  • Nuts and seeds
  • Avocados

Vitamin K
  • Green leafy vegetables
  • Seaweeds

  • Avocados
  • Green Leary vegetables
  • Parsley
  • Dates
  • Dried apricots
  • Chickpeas (garbanzo beans)
  • Almonds

  • Tahini/sesame seeds
  • Green leafy vegetables
  • Parsley
  • Broccoli
  • Almonds

  • Sesame seeds/tahini
  • Almonds
  • Ginger
  • Eggs

  • Bananas
  • Watercress
  • Mushrooms

For best results, eat 6-9 servings of these fast fat burning foods to your diet today.

Not only will you look younger, but you might be able to sqeeze into those skinny jeans again.


To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.



Have a nice weekend - I'll be back on Monday.

Wednesday, July 24, 2013

10 Elements Of A Healthy Mindset

This is an example of what you want your mindset to look like.

01. Have an increased awareness and appreciation of yourself and your body.

02. Set aside time each day to perform rituals, or to relax and meditate. Do yoga, or tai chi (amazing for stress reduction), read the bible, pray and be thankful.

03. Keep in touch with close relationships.

04. The ability to adapt to ever changing conditions.

05. Always craving physical activity, and healthy food for that matter-exercise, eat right, and take good nutritional supplements. 

06. Laughs a lot.- A great comedy can really make you feel better. You can also force a smile (believe me this works wonders and is contagious).

07. I Want to have fun and do things.- Don't be anti-social! 

08. Always see the glass as half full. Have an optimistic attitude and be hopeful.

09. Always care about how you look and about your body; Not letting go it go downhill. Your outside is a reflection of your inside! 

10. Never lets worry bother them; Rejects worry. Don't ever sweat the small stuff! 

I hope that you enjoyed learning about these 5 hidden toxins. I will stay in touch periodically to let you in on some of the most up to date information on losing weight the "GREEN" way.

Please, I don't want you to poison your body as you try to lose weight. So many other diets are destroying people's health and they don't even know it! It's absurd to recommend so called "diet" foods that are only keeping the company in business by making people fatter! I will NEVER do that to you.



Be happy with what you have and are, be generous with both, and you won't have to hunt for happiness.

William E. Gladstone


Monday, July 22, 2013

SLEEP - Benefits and Insomnia

Benefits of Sleep

The benefits of sleep impact nearly every area of daily life. While it may be obvious that sleep is beneficial, most people don't realize how much sleep they need and why it is so important.

According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing.

Extensive research has been done on the effects of sleep. These studies consistently show that sleep plays a vital role in promoting physical health, longevity, and emotional well-being. This explains why, after a good night's sleep, you feel better, your thoughts are clearer, and your emotions are less fragile. Without adequate sleep, judgment, mood, and ability to learn and retain information are weakened.

Achieving restful sleep begins with keeping a consistent sleep schedule and creating an environment that promotes relaxation. Sleeping on comfortable, supportive mattresses  helps enhance sleep quality, as well.


Can’t sleep? Understanding insomnia and its symptoms

Insomnia is the inability to get the amount of sleep you need to wake up feeling rested and refreshed. Because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleeping—not the number of hours you sleep or how quickly you doze off. Even if you’re spending eight hours a night in bed, if you feel drowsy and fatigued during the day, you may be experiencing insomnia.

Although insomnia is the most common sleep complaint, it is not a single sleep disorder. It’s more accurate to think of insomnia as a symptom of another problem, which differs from person to person. It could be something as simple as drinking too much caffeine during the day or a more complex issue like an underlying medical condition or feeling overloaded with responsibilities.

The good news is that most cases of insomnia can be cured with changes you can make on your own — without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills.

Read more at 

Visit "Is a lack of sleep making you fat?", too.


The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years.

Deepak Chopra 


Friday, July 19, 2013

Continue Losing Weight And Keep It Off

(If you got here without reading Phase 1 and Phase 2 first, you're going to be a little lost. It's ok, just go back and read them here: Phase 1: How To Lose Weight and Phase 2: Create Your Weight Loss Diet Plan).

In Phase 1 and Phase 2 of The Lose Weight Diet, you learned basically everything you need to know in order to lose weight safely, effectively, and oh yeah, for free. At this point, you also know what your own personal weight loss diet plan should be. You're pretty much set and ready to go. However, before you do, there's a few other things you're going to want to know.

In Phase 3 you will learn how to make sure you continue losing weight and, even more importantly, keep the weight off for good. I'm also going to give some additional pieces of weight loss information that didn't fit in anywhere in Phase 1 and 2 as well as answer a couple of questions you may have thought of throughout the course of The Lose Weight Diet.

Continue Losing Weight

What I'm about to say may scare you a little. However, it shouldn't. It is completely normal and is supposed to happen. At some point, you MAY stop losing weight. I can't tell you when exactly, but unless you have a really small amount of weight to lose, there is a chance that at some point your weight loss might come to a stop. Hang on, calm down. It's no big deal. Seriously... if it does happen, it was supposed to happen. The reason for this is because as you gradually begin to lose weight, you're body will start to change. Yeah, you'll look better, you'll be healthier, you'll feel better, but one other change will come to your calorie maintenance level.

For example, let's say you started at 200 lbs and you calculated your maintenance level to be 3500 calories (these are just made up numbers). You then figured that in order to start losing weight, you'd need to eat 3000 calories per day (500 below maintenance). Since then, you've consistently lost weight and are currently down to 185 lbs. But... your weight loss has stopped. It's been 3 weeks and you haven't lost even half a pound.

What this means is that your calorie maintenance level, which was 3500 calories when you were 200 lbs, has changed now that you're at 185 lbs. Your maintenance level has become lower. It is now 3000 calories. So, what do you do? Simple, reduce your calorie intake by an additional 250 calories. In this example, you'd start eating 2750 calories per day for now on. (3000 - 250 = 2750) OR, you could continue to eat the same number of calories (3000 in this example) per day, but just burn off the 250 calories through exercise.

Keep in mind though that this may not even happen to you. If it doesn't, cool. If it does, just make the simple 250 calorie adjustment (through diet and/or workout) to make sure you continue to lose weight.

I would recommend giving it 2-4 weeks of seeing no weight loss whatsoever before you make this adjustment just to be sure that you are indeed no longer losing weight. Sometimes your diet could have been off a little that week, or maybe you missed a workout or two. Something like this could make it appear as though you are no longer losing when in fact you just weren't as consistent as you should have been.

Weighing Yourself

Many times throughout The Lose Weight Diet I've made a reference to your weight. What I didn't do however was mention HOW you should weigh yourself. First and foremost, you should weigh yourself once a week. No more, no less. You should also keep some kind of written/typed log of your weight each week so you can properly track your progress.

The other important weighing tip is to ALWAYS weigh yourself first thing in the morning on an empty stomach. Weighing yourself any time later in the day is useless as there could be a 5-10 pound difference at different times during the day. Also, if possible, try to do it on the same day each week wearing the same amount of clothing (preferably as little as possible). I do it every Wednesday morning right after I wake up.

Tracking Your Progress

One of the keys to successful weight loss is accurately tracking your progress. While weighing yourself every week is one of the best ways to do so, there are 3 other ways.

One way is to have your body fat percentage tested on a somewhat regular basis. Some gyms do this, and some doctors, nutritionists, and personal trainers can do this for you as well. You can also buy body fat calipers and perform the test on yourself. A scale can only tell you if you are gaining or losing weight. Your body fat percentage can tell you if that weight is fat, muscle or water.

A second way to track your progress is with a tape measure. Measure your waist, arms, legs, chest, neck and really wherever else you want. I do this every other week and keep a written log of it. Like weighing yourself, you should also try to do this first thing in the morning on an empty stomach.

A third way is with pictures. Once a month I take a few pictures of myself in the same few poses every time. Since you see yourself many times every single day, it's a little harder for you to notice any changes. But, with pictures, you can literally look back and compare and see every bit of progress you've made.

Keeping The Weight Off

Here's a pretty nice problem to have... what to do when you are finished losing weight. Sounds great, doesn't it? Don't worry, you'll be there soon enough.

Once you've lost all of the weight you were looking to lose... nothing changes. Your diet stays the same. Your workout stays the same. You shouldn't be surprised to hear that. Remember when I mentioned how weight is gained? By going OVER your maintenance level, right? So, once you lose weight and you've decided you're happy at your current weight... you can't go back to your old eating habits. Going back to what you used to do will only turn you into what you used to be. What you used to be is gone and needs to stay gone permanently. So, what do you do?

Well, you no longer want to lose weight, and you certainly don't want to gain weight. This means it's time to maintain your current weight for good by being equal with your new calorie maintenance level.

If you are still losing weight at the time you decide you've lost as much as you wanted to lose, it means you're still below maintenance level. You need to be even with it. So, add about 250 calories to your daily diet and monitor your weight for 2 or 3 weeks. Are you maintaining yet? If so, you know how much you need to eat from now on. If you still lost, add another 250 calories and give it another 2-3 weeks. If you gained, slightly reduce your calorie intake and see what happens.

Basically, your goal at this point will be to find the right number of calories you need to eat each day in order for your body to maintain its new lighter weight. Once you find it, you'll be able to keep your weight from changing... permanently.

Read the whole article (questions/answers, The End Of The Lose Weight Diet ...) at

Learn all about it right here: The Lose Weight Diet's Ultimate Fat Loss Program.


Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.

Wayne Dyer 


Have a nice weekend. I'll be back on Monday.

Wednesday, July 17, 2013

Are you a diet victim?

By Melonie Dodaro

A diet victim excuse is the line you tell others, and yourself, about why you haven’t been successful with your health goals in the past. By and large, this is a conglomeration of misconceptions, assumptions, and denial all rolled up into one. All of us have heard or used the following excuses at one time or another:


Hmm…large bones make us tall, not round. The difference in skeletal structure in relation to weight is a function of height. You can think of it like a corn dog. If one corn dog is twice as big as the next, does that mean the stick weighs more? Probably not.


Yes, some families do tend to put pounds on easier, but most families that are overweight stay that way due to the way they’ve been raised to think about food. These habits are generally passed on to the succeeding generation, so they cause the weight gain, not a specific family gene.


Although a slow metabolism does make it harder to lose weight, often our metabolism slows because we’ve chosen not to live a healthy lifestyle. If your metabolism is slow, get up and get moving to speed it up; take responsibility for your health.


How much do your doctor bills or your blood pressure medication cost? How expensive will it be to have Type II diabetes due to weight? Total up the money spent on fast food, lattes and bad habits like tobacco or alcohol. Eating well doesn’t cost nearly as much as you think. You can actually SAVE money and increase your life expectancy.

Healthier foods can be delicious! Within weeks of eating wholesome healthy food, your body will want to be healthy and you may develop an aversion to fast food. You need to take time to let your taste buds adjust to good wholesome foods.


Who says there is a timeline to meet your goal? Eating right and exercising is a lifestyle, not a one-shot marathon! It’s unrealistic to impose an artificial deadline. Commit to the lifestyle, and the goals will be met along the way.


This is such a sad excuse, because it means you’ve given up; you’ve convinced yourself that you don’t deserve to look or feel any better than you do right now. This mindset keeps more people moving toward a life of obesity and ill health. If you don’t have things straight in the mind, no plan will ever work. You must convince yourself that you’re worth it—you deserve to look and feel as good as you possibly can. Your very life depends on it!

You have a powerful capacity for healing your body and transforming your mind. To accomplish this, you have to free yourself from the past. When you release old hurts, you grow and learn to recognize happiness, which will help you stick to your goals and realize your dreams. Every time you relive a memory, especially a past diet disappointment or an old hurt, it keeps it alive in your spirit and body. Break the cycle by shedding the past story and creating a present one…and in the new version you can be determined not just to muddle through, but thrive.

Visit our site for more information on living a healthy and happy life at your ideal weight

About the Author

Melonie Dodaro is a weight loss expert, author and speaker. Her approach to weight loss incorporates showing people how to master their mind-body connection for lasting results. To learn more tips and techniques like the ones included in this article please click here:


Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.

Norman Vincent Peale 


Tuesday, July 16, 2013

Six Tips to Practice Positive Thinking

By Carolyn Anderson

It is indeed refreshing to be positive in life. We all have lots of things going on in our lives - from our demanding careers, to family concerns, to health issues - indeed, what we encounter day to day requires the right attitude to be able to make our lives happier and our goals easier to reach. Maybe all you need are little positive thinking tips to get you started.

(1) Be thankful. Most often, we always look at what we do not have in life. We can right then and there identify what is lacking in our lives but it is hard for us to be grateful of what we have. There are a lot of things to be thankful for. If you did not get the promotion, be thankful you still have a job. Be thankful to the challenges in life, as it will help you live stronger. Being grateful, indeed, can turn the negative into positive - somehow it just a matter of looking at life a little differently.

(2) Believe in yourself. Events and situations in life may not be the way you want them to be and some people may put you down and disappoint you, that is why you have to believe in yourself. Cultivate the attitude to be able to tell yourself confidently that everything will get better. Eliminating self-doubt will help you reach your goals whatever challenges may come to you.

(3) Write positive affirmations to yourself and keep them. Positive affirmations are powerful positive thinking tips that you can adopt in your life. You can write them into a paper and keep them. For some, you can watch it on video every morning or you can tell it to yourself every time you wake up. This way, you are overpowering and slowly eliminating the many negative thoughts that have been buried in your subconscious for many years.

(4) Write all negative attitudes you have and burn them. If you have a bad habit of saying negative things to your self or if you often have negative thoughts about something, write it down and burn them.

(5) Give yourself positive affirmations in front of the mirror. One of the many positive thinking tips you can do is to do positive affirmation in front of the mirror. Tell yourself statements that will help you think positively about yourself. If you have a specific goal in mind, like you want to attract a good man in your life, or you want to attract good health, there are also affirmations that are specific into those subjects.

(6) Don't let negative people influence your thoughts. These people will pull you down and tell you that you cannot do this or that. If not, they will tell you of problems that will soon happen to you. They will only discourage you with negative statements that will only push you to doubt yourself. Your choice then is to avoid these kinds of people or do not let their discouraging words put you down. Go with people who are positive about life and you will also be positive about life. These attitudes are contagious, thus be careful who you are going with.

So if you want to change the way you look at things and live life positively, you can start with these positive thinking tips. By learning how to be positive with your thoughts, you will eventually realize how good it is to think positively and live life positively.

Carolyn Anderson strongly believes that positive thoughts can help a lot in reaching our goals and in living a happy and fulfilling life. For positive affirmation tools, she recommends this positive affirmation software. She also recommends Subliminal Studio, a software that will help you create your own subliminal messages to feed your subconscious with positive thoughts.

Article Source:


If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.

Pat Riley 


Monday, July 15, 2013

Is Your Personality Causing You Stress?

It may sound hard to believe, but experts say that your personality can actually cause you stress. To a certain extent, your personality might have been determined at birth. However, there are certain characteristics that you might have developed over the years that are now contributing to your stress level. While one cannot change his or her personality overnight, it is certainly possible to change certain habits that may now be causing you stress.

To begin with, you should ask yourself if you have low self-esteem. Do you feel as if you are inferior to other people? Do you constantly berate yourself for your faults? Do you consider yourself to be the sum total of your mistakes? There is evidence to suggest that low self-esteem can lead to stressful situations. The problem is that you may be putting stress on yourself unnecessarily. Therefore, what you need to do is to begin to enhance your self-esteem. This begins by ending the “negative talk” that goes on inside your head. Instead of focusing on your weaknesses, form a list of your strengths. You might also want to list all of your major accomplishments. You might be amazed to discover just how much you have achieved. Whenever you feel the urge to downgrade yourself, think of your attributes. This should serve to end the litany of your failures which you may be repeating to yourself.

Stress can also be the result of being overburdened. Do you take on too much? Are you dealing with too much responsibility? While there are certain responsibilities at home, at work, and at school that we must carry, at times we may be overextending ourselves. List your major responsibilities and see if there is a way for you to whittle down the list. You might be surprised to learn just how much you have taken on. With a little bit of planning, you might be able to shift some of your responsibilities to other members of your household or to your co-workers. Be sure to talk with your mate and your boss if your stress level seems out of control. Together, you can work on strategies to reduce the amount of stress you feel.

Let’s face it. Some of us are control freaks. We feel as if we need to control every detail within our line of sight. If you fall into this category, you may be experiencing stress because of your controlling nature. You may also find that this weakness is negatively impacting your personal life, causing you to feel additional stress in your relationships. In order to combat this tendency, try practicing the old adage, “Let Go and let God (or your Higher Power). Recognize that there are certain things that are simply beyond your control. The sooner you recognize this, the better off you’ll be, and the less stress you will feel.

Another prime cause of stress is fear, especially fear of the unknown. You may be fearful of making mistakes or of being judged harshly. In order to counteract this, you must recognize that everyone commits errors—even major league baseball players! You must also learn to forgive yourself for your faults—otherwise, you will be putting yourself under a tremendous amount of stress. Follow the motto: Do your best and let nature take care of the rest. Try not to agonize over every little thing. In addition, learn to get over the guilt of not being perfect. Otherwise, your stress level is likely to consistently hit the roof.

You have to realize that recognizing your faults is half the battle. Once you know what personal foibles you need to work on, you’ll be in a better position to reduce your stress. Realize that it took you a long time to develop such personality flaws, so it might take some time to eliminate them. In other words, don’t expect to radically change your personality in a week. However, with the proper amount of diligence, you can alter those aspects of your personality that are causing you grief. Once you eliminate these flaws, you should feel more energetic, less stressed, and better able to take on the world. And you may just find your blood pressure decreasing as well.


 If you seriously want to overcome a stress or an addiction then hypnosis really can help you - no, it doesn't absolutely guarantee it, it isn't magic, or overnight, and it isn't going to be a total walk in the park - but if you are reading this and you really do want to quit and move towards a new life free from addiction, then these hypnosis sessions can give you the best possible chance of success: Natural Hypnosis.

                                                 Stress Relief

You can use some other kind of audio, too ... such as at


No matter what you're going through, there's a light at the end of the tunnel and it may seem hard to get to it but you can do it and just keep working towards it and you'll find the positive side of things.

Demi Lovato 


Friday, July 12, 2013

Want to Lose Maximum Fat While Keeping and Even BUILDING Muscle?

I've got 7 things to tell you that will change the way you look at fat loss forever.

1. It IS possible to gain muscle while losing fat, even in advanced trainers.

2. Under the right dietary and training conditions, your body can actually use your own bodyfat to provide energy for building muscle, practically doubling the speed of fat loss.

3. Low-carb diets work. Low-fat diets work. But neither works forever. You can take the best features of both and combine them to actually FEED off each other with NO plateaus EVER.

4. Training with high reps and isolation exercises for fat loss is a waste of time and energy. It will practically guarantee that you lose muscle.

5. Your own natural metabolism is FAR more powerful for burning fat than any fat-loss pills or potions you could ever take IF you know how to stimulate it properly.

6. Precise manipulation of the nutrients in your diet (protein, fat and carbs) can have extraordinary muscle-building and fat-burning hormonal effects on your body.

7. Rebound weight gain when coming off a diet does NOT have to happen. With the right program, you can actually continue to lose fat even after you're done. There is no rebound, just more results!

If any of these 7 things sound interesting to you, you owe it to yourself to check out this link right now!


I wish you a happy and healthy weekend. I'll be back on Monday. I am going to write posts about mind and fat loss.

Thursday, July 11, 2013

Weight Training for Muscle Vs Weight Training for Fat Loss

By Jason T Boyd

Every fitness program should include weight training, or some other form of resistance training, as it will be imperative for improving the composition of the body.

Weight training aids in muscle growth, contributes to fat loss, increases the metabolism, builds athleticism and enhances strength. Regardless of your personal goals you can use weight training to achieve them.

That being said, you'll want to structure your weight training plan in such a way that it specifically caters to your goals.

For instance, if you are an endurance athlete, like a boxer, you don't want to spend the majority of your time training for strength.

On the other hand, if you're training for a power lifting competition, it isn't going to do you much good to train like an endurance athlete.

For some, the goal is simply physical. Maybe you want to build muscle as fast as possible. Or perhaps losing fat is your primary concern.

The way you structure your weight training plan can have a significant impact on your results and needs to be given the attention it deserves.

I'm going to tell you exactly how you should be weight training for achieving the most common fitness goals. First, though, I want to clarify a common misconception...

The Light Weights for Toning Myth

A popular idea that floats around the bodybuilding and fitness world is that the way to tone your muscles and build definition is by lifting lighter weights for a high number of reps.

As I will address a little later, training with lighter weights can aid in the process of toning, but the main factor that determines your level of muscle definition is body fat.

Extreme muscle definition comes from having low levels of body fat. Period.

If you want to be ripped and defined, you'll certainly want to implement a weight training plan that's consistent with that goal. However, your primary focus should be on maintaining a caloric deficit so you can continually shed body fat until you've achieved a level of muscle definition that you're satisfied with.

I will cover lifting with lighter weights in just a moment, but toning is not one if the primary benefits of lifting lighter weights for a high number of reps.

Now that you know the truth about building muscle definition, let's look at how your weight training should be structured for optimal fat loss.

Weight Training for Fat Loss and Endurance

Weight training for fat loss isn't too complicated.

Since fat loss is ultimately achieved through maintaining an elevated heart rate, when training for fat loss you need to structure your weight training in such a way that your heart rate being elevated is factored into the equation.

This can be achieved utilizing several different methods:
  • Circuit training
  • Supersets
  • High rep training
  • Minimizing rest between sets
Let's look at this list in greater detail.

Circuit training is nothing more than cycling through a list of exercises. A sample circuit training exercise list would be something like this:
  1. 20 Jump squats
  2. 25 Crunches
  3. 10 Lateral raises
  4. 40 Jumping jacks
  5. 15 Burpees
  6. 10 Tricep push downs
  7. 15 Lunges (on each leg)
Running through this list would complete one circuit and you'd simply complete as many circuits as you desire (or as you have time for).

Supersets entail performing two different lifts, that each target a different muscle group, with alternating sets until all sets of each lift is complete. Ideally you wouldn't rest at all in between sets, but you may have to work up to this if you're endurance isn't ready for it yet.

An example of supersets would be alternating between bicep curls and barbell rows with little or no rest between each set until all sets of each lift has been completed.

Circuit training and supersets utilize the concept of resting for little or no time between sets, which is a great way to elevate your heart rate and keep it there.

This doesn't have to be done with circuit training or supersets. Regardless of the specific weight training plan you're following, if you're resting for a minute or less between sets you will be able to maintain an elevated heart rate and burn fat while weight training.

Of course, when training for fat loss, performing some kind of conditioning exercise (cardio) is important as well. I'm not going to cover cardio workouts in this article, but for the best cardio fat burning results you should try to get in your cardio workouts first thing in the morning, before eating anything, or immediately following your weight lifting.

These are the times when your blood sugar levels are at their lowest and will lead to fat oxidation occurring at a faster rate than at any other time throughout the day.

Before I move on I also want to remind you that fat loss is only going to be possible through maintaining a caloric deficit.

It doesn't matter how you structure your training plan, if you aren't eating for fat loss by maintaining a caloric deficit, losing fat won't be possible.

Weight Training for Maximal Muscle Gains

Understanding how to train for maximum muscle gains requires a basic knowledge of muscle growth - also known as hypertrophy.

There are two different types of muscle hypertrophy:
  1. Myofibrillar hypertrophy
  2. Sarcoplasmic hypertrophy
Myofibrillar hypertrophy describes the addition of muscle tissue to the body, while sarcoplasmic hypertrophy involves increasing the volume of sarcoplasmic fluid the muscle cells can hold.

Most bodybuilders tend to focus on one or the other type of hypertrophy - not both.

By doing this they are actually cheating themselves out of getting the maximum muscle building benefit from their weight training. If you're concerned with packing on muscle mass and size as fast as possible you absolutely must train for both types of hypertrophy.

But how do you do that?

You can actually achieve maximal hypertrophy in a variety of ways, but the bottom line is that you need to be training with light weights for a high number of reps (8-11) and also training with heavier weights using sets consisting of a low number of reps (3-5).

This is because myofibrillar hypertrophy is best accomplished training with heavy weights and low reps and sarcoplasmic hypertrophy is best accomplished with lighter weights and high reps.

As I said above, this hypertrophy combination can be achieved using a few different methods. Here are a couple of my favorites:
  • Starting with a weight that leads to failure in 9-11 reps for the first set of a lift and adding weight for each subsequent set until I reach a weight that leads to failure in 3-5 reps for my final set.
  • Lifting heavy for sets of 3-5 reps for a full week and then lifting light for sets of 9-11 reps for a full week.
The first option above is the best option because it effectively incorporates the full spectrum of rep ranges as you move from 9-11 reps down to 3-5. But it's worth noting that it can be a pain to have to switch weights in between each set.

Most individuals wanting to build muscle also want to focus on quickly building strength as well.

If this describes you, a good plan of attack would be to lift heavy for 2 weeks for every 1 week of lifting lighter.

Train for the Results You Desire

Depending on whether you want to build muscle mass, lose body fat, gain strength, or increase endurance, you now have the information you need to get the results you desire.

For those who are serious about their training, just going to the gym and lifting weights simply isn't going to cut it. You need to understand how to structure your training plan in order to induce the change on your body that you desire.

It doesn't matter what results you're after, there's a weight training plan that will get you where you want to go and hopefully I've given you the guidance you need for constructing a weight training plan that's perfect for you. = Home of the Home Gym! Visit to see the finest range of Home Gyms at the Best Prices available.

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Wednesday, July 10, 2013

The Ultimate Bodyweight Workout

By Craig Ballantyne, CTT
Certified Turbulence Trainer

>>Click This <<

One of the most common questions I get asked is something like "If you could only do 5 exercises....?" or "if you could only use one piece of equipment....?"

I have to admit, I think these questions are silly, because when would I ever have those limits placed upon me?

Well, I guess there is one answer...a hotel room. Recently, stuck in a hotel with a terrible gym, all I could do was bodyweight circuits in my room.

Fortunately, because of my insane knowledge of bodyweight training, I was able to create an incredible workout.

So let me tell you a secret previously known by only a few of the world's best personal trainers...

Your body is actually the BEST piece of home gym "workout equipment" in the world for helping you GAIN muscle and BURN fat without spending tons of money

Countless soldiers, secret service men, professional bodyguards, gymnasts, martial artists, dancers, and athletes have long relied on bodyweight training secrets to build a lean, long, sexy look.

And here's something NO fitness magazine will ever admit. You know those cover models they put on their magazines? The ones with the six pack abs and flat stomachs and no belly fat?

I've met dozens of those fitness models, and only a small percentage even workout with weights

Most of them are simply athletic and just like to "bang out" a few quick bodyweight workouts per week.

Hardly any mainstream fitness model spends hours in the gym, even though that's what the magazines tell you month after month.

It's a complex conspiracy to keep you coming back for long commercial gym workouts, even though their superstar cover models don't even use those programs.

Men and women with the long, lean bodies you want don't use workout machines or even spend much time in commercial gyms at all...

...they are warriors, athletes, beach-body surfers, climbers, and all types of other people who prefer bodyweight exercise and fun activities over boring machine workouts.

The cover models are the people you see cranking out workouts at the playground or in the park with little more than their own bodyweight for resistance.

Bodyweight exercise is for people who want a life, not a life sentence of 2-hour long commercial gym workouts.

Cover models - like professional surfer Laird Hamilton, for example - would much rather be out on the beach enjoying their life than "strutting their stuff" in the cardio area of an empty gym on a Saturday morning.

And so would I.

That's why you could crank out a bodyweight workout three times per week rather than spending another 60 to 90 minutes in the gym lifting weights.

With bodyweight workouts, you'll save time (they are shorter and don't require you to drive to the gym and back), so you can enjoy more time outside - heck, you can even do most of these workouts in the park.

You'll be shocked when you compare the Turbulence Training Bodyweight Cardio workouts against traditional cardio machines because your results will show...

Bodyweight Cardio workouts are more effective for total body conditioning and fat burning.

Studies even show that traditional long, slow cardio workouts don't even work while circuit training can help men and women gain muscle and burn fat at the same time - even if they are over 60 years old.

Bodyweight workouts are for men and women who want to build sex appeal while improving their health, fitness, mobility, and vitality.

And bodyweight exercises are for anyone who wants faster results and the ability to workout at home, rather than being forced into a 2-hour round trip to the gym.

If you want to burn belly fat and sculpt your body like a cover model - while just saying NO to long, boring cardio and extreme overuse bodybuilding workouts -you'll love the Turbulence Training bodyweight workouts.

We know that interval training works better than steady state training for fat loss. I'm convinced that metabolic circuits like these are the next evolution in interval training.

Take a look: Bodyweight Cardio

Tuesday, July 9, 2013

Popular Home Workout Solutions

By Kim E Taylor

Healthy living starts with diet and exercise. When you eat right and when you exercise, you'll have more energy and your body will feel better. Exercising at home or at the gym are the most typical ways people stay in shape. Many utilize machines to assist them in their workouts. Those searching for a good workout usually hop on a treadmill, elliptical or exercise bike. Many of these machines come with a range of exercise applications created to help you achieve a targeted fitness goal. Check out one of these systems and see what people are chatting about.

Building up a good sweat from exercising can be a challenging thing to do. Running or even jogging on a treadmill will quickly get your heart rate beating up fast. Whether it be a light jog or an intense sprint, you're sure to work up a sweat. If you don't know where to start, try starting up a workout app. The exercise programs you see are designed by fitness professionals. There's a number of different fitness apps to choose from. If you're interested in keeping an eye on the fitness progress made, check in with built-in heart rate monitors and calorie and distance counters. Modern treadmills have become quite advanced. The specifications to each treadmill can be very different from one another. It can be an overwhelming experience when you're shopping for a treadmill for yourself. Try looking around a handful of treadmill reviews. Use treadmill reviews as a tool when deciding which machines are right for you.

Another favorite exercise product is the elliptical trainer. Ellipticals deliver a more low impact exercising experience. Smooth and natural can be used to describe the elliptical motion, which is designed to eliminate bodily impact otherwise present during typical conditioning workouts. You won't see feet hitting any surface like you do on a treadmill. Your feet, joints and legs will experience little if any aches and pains after a workout. Exercise your entire body when you utilize elliptical arms, which move back and forth along with the elliptical strides you take. You'll see that many ellipticals are accompanied with workout apps. This means that if you don't know what you're doing, you can quickly load one of these up and follow step by step instructions on what to do. There are many types of ellipticals out on the marketplace. A lot of variables can determine the kind of elliptical you get. Help yourself by looking at what other users have to tell you about hot ellipticals in elliptical comments and online forums.

The last of the three products we'll discuss about is the exercise bike. Biking enthusiasts will really like workout routines on an exercise bike. You have traditionally have 3 options when you select to workout on an exercise bike. The three types of exercise bikes use an upright, an indoor, or a recumbent design. They each are intended for a specific function. Those looking for leisure workout sessions might find upright exercise bikes to their liking. Upright exercise bikes are modeled after traditional bikes. The indoor cycle is more suitable for those in training. You'll be able to stand and drive your legs into the pedals and cycle. Those in rehab will find the recumbent exercise bike most suitable for their needs. You'll find the posture taken on these bikes to be very comfy.

Folks stay fit in various ways. Exercising definitely helps in that. If you don't know where to start or what to do, consider working out or purchasing a treadmill, elliptical, or an exercise bike. See for yourself and you'll be amazed. Take your fitness workouts up another level. See your quality of life improve considerably when you begin treating your body right.

Treadmillsellipticals and exercise bikes are the most popular gym systems that people can get for their own personal use at home. Check out Smooth Fitness treadmillsas well as their other fitness products, to see some popular exercising units.

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